How to get lean in one week?

Are you tired of feeling like a big ol’ hunk of meat? Do you want to be able to actually see your abs without using the zoom feature on your camera? Well buckle up buttercup, because I’m about to give you some tips and tricks that will have you leaner than a teenage boy at prom in just one week.

The Lowdown on Getting Lean

Before we dive into the nitty gritty details of getting lean, let’s talk about what exactly that means. When people say they want to get “lean,” it usually means they want less body fat and more muscle definition. In other words, they want to look more athletic and toned.

Now, there’s no magic pill or secret formula for getting lean (unless you count steroids but please don’t do that). It comes down to two simple things:

  1. Eating in a calorie deficit
  2. Doing strength training exercises

By following these two principles, you can lose fat while maintaining or even building muscle mass. And lucky for you, one week is all it takes!

Step 1: Get Your Mind Right (Yes this includes meditation)

Getting in shape isn’t just physical – it’s mental too! You need to make sure your mindset is right before embarking on any fitness journey. Here are some ways to prepare mentally:

  • Visualize yourself reaching your goals
  • Create a positive affirmation mantra
  • Meditate daily (even if sitting crossed legged reminds us of criss cross apple sauce days)

By taking care of our mind we help ourselves stay committed throughout the week as well as continuing better habits after.

Step 2: Plan Your Meals (“What do I eat?” may finally get answered)

Nutrition plays an enormous role when trying o reach optimal health status.While understanding proper nutrition does require some knowledgeability here are simple ways to keep on track:

  • Plan out your meals ahead of time
  • Keep it simple – Protein, Carb & Veggies
    • Ex. Grilled Chicken breast, sweet potatoe & broccoli

By planning ahead with realizing there is no perfect nutrition plan, one can make sure their daily intake is balanced and fitting within their caloric needs.

Step 3: Get Movin’ (and a groovin’)

Now that we’ve got our mindset and nutrition down pat, it’s time to get moving! Strength training in particular helps build muscle. And the more muscle you have, the more calories you burn at rest (muscle consumes calories just by nature). Here are some exercises that will do the trick:

  • Squats
  • Air or Goblets can be substituted where necessary.
  • Lunges
  • Reverse Lunge / Curtsy Lunge rather than forwards lunges for knee comfortability.

Strength training should include full body workouts hitting every plane of motion; push/pull motions, leg lifts/lower body work ect.. To increase Heart rate during these workouts supplement every other exercise with cardio bursts like jumping jacks.

Step 4: Prioritize Sleep ‍💤

Sleep does not seem significant but trust me when I say accidents using kitchen appliances at odd hours aren’t fun moments in ones busy day!! If you want sustainable energy without feeling like needed caffeine by noon-ish here’s what to focus on:

      -7+ Hours per Night 
      -Quality over Quantity

Final Thoughts

The fact remains that finding optimal health takes knowledge coupled with discipline. Starting off small actions yields big results lasting long term then changes adopted now won’t feel as daunting later on down the line!!!

With this guide hopefully getting lean seems more possible – because It definitely Is! You’ve got this 😉

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